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Chicken Okra Sauté Calories
A protein-rich, fiber-containing chicken and vegetable dish with a low glycemic impact.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken Okra Sauté (250 g) has 288 calories. That works out to 115 calories per 100 g. It contains 14.5 g of carbs, 26.3 g of protein, 15 g of fat and 5.5 g of fiber. Its 70 µg of Vitamin K covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chicken Okra Sauté Nutrition Facts
Selected: 1 serving (medium) · 250 g
288
KCAL / 250G
Carbs
14.5g
· 5% DV
Protein
26.3g
· 53% DV
Fat
15g
· 19% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 35% · Fat 46%
Chicken Okra Sauté nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 5.5 g | 20% |
| Protein | 26.3 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chicken Okra Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 288 kcal |
| 1 tablespoon (chopped) | 18 g | 21 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (small) | 120 g | 138 kcal |
| 1 serving (small) | 180 g | 207 kcal |
| 1 piece (medium) | 180 g | 207 kcal |
| 1 cup (medium) | 220 g | 253 kcal |
| 1 cup (large) | 300 g | 345 kcal |
| 1 serving (large) | 350 g | 403 kcal |
| 1 bottle (whole) | 500 g | 575 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Chicken Okra Sauté
How do you make Chicken Okra Sauté?
Chicken Okra Sauté is made by browning bite-sized chicken, then cooking it with onion, tomatoes, and okra until the chicken is done and the okra is tender. Add the okra later rather than at the start to help it keep its shape.
How do you keep Chicken Okra Sauté from getting slimy?
To reduce slime in Chicken Okra Sauté, dry the okra well, trim only the stem tip, and avoid cutting into the pods. Add it after the chicken is mostly cooked, then stir gently and avoid simmering it for longer than needed.
Can you make Chicken Okra Sauté with frozen okra?
Yes, frozen okra works in Chicken Okra Sauté. Add it straight from the freezer instead of thawing it first, which can make the pods softer and more fragile. Drain off any loose ice and stir gently as the dish cooks.
Should you use chicken breast or thighs for Chicken Okra Sauté?
Either chicken breast or thighs work in Chicken Okra Sauté. Breast cooks quickly and gives a leaner result, while thighs tend to stay juicier and suit a longer simmer. Cut the chicken into evenly sized pieces so it cooks consistently.
What spices go well in Chicken Okra Sauté?
Black pepper, paprika, garlic, and a little cumin pair well with Chicken Okra Sauté without hiding the okra’s flavor. Add chili if you like heat, and taste before serving; the dish’s seasoning can vary with the saltiness of its tomatoes or broth.
Do you need to cut the okra before adding it to Chicken Okra Sauté?
No, you usually do not need to slice the okra for Chicken Okra Sauté. Keep small pods whole and trim only the stem end, taking care not to expose the inside. Whole pods are less likely to release their sticky juices into the pan.
What can you serve with Chicken Okra Sauté?
Chicken Okra Sauté goes well with rice, couscous, or crusty bread to soak up its tomato-rich juices. For a lighter plate, serve it with a simple green salad or plain yogurt; the fresh, cool sides complement the warm, savory dish.
How should you store leftover Chicken Okra Sauté?
Store leftover Chicken Okra Sauté in a covered container in the refrigerator once it has cooled, and eat it within a few days. Keep it chilled rather than leaving it out, and reheat only the portion you plan to serve.
Can you make Chicken Okra Sauté in one pan?
Yes, Chicken Okra Sauté can be made in one pan. Brown the chicken first and set it aside if the pan is crowded; cook the aromatics, add the okra, then return the chicken so everything finishes together without overcooking the pods.
Is Chicken Okra Sauté a good meal for blood sugar management?
Chicken Okra Sauté can fit into a blood-sugar-conscious meal because it combines chicken with fiber-containing okra and has a relatively modest carbohydrate content. The amount and type of rice, bread, or other sides served with it can change the meal’s overall effect.
Chicken Okra Sauté Vitamins & Minerals
Vitamins
Vitamin K
70µg · 58% DV
B3
7.75mg · 48% DV
Vitamin C
35mg · 39% DV
B6
0.63mg · 37% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
263mg · 38% DV
Copper
0.25mg · 28% DV
Manganese
0.63mg · 27% DV
Sodium
463mg · 20% DV
Potassium ⭐
650mg · 19% DV
Chicken Okra Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Okra Sauté
To burn the 288 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken Okra Sauté?
Chicken Okra Sauté brings chicken pieces and okra together in a quick pan-cooked dish. It fits naturally into Turkish home cooking, where okra is also often simmered in a pot; for a sauté, onion, tomato and seasoning can add a savoury, gently tangy base.
The chicken stays tender while the okra softens but can retain a little bite. Serve it as a main with rice, flatbread or a cooling spoonful of yoghurt. It offers protein alongside the fibre in the vegetables, with 10.5 g of protein per 100 g. For a lighter version, use a modest amount of oil and add extra okra or other vegetables.
How Nutritious Is Chicken Okra Sauté?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken Okra Sauté Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken Okra Sauté Contain Allergens?
No known major allergens
Which Diets Is Chicken Okra Sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken Okra Sauté Fat Profile
SATURATED
3.38g
MONOUNSATURATED
6.38g
POLYUNSATURATED
3.63g
Omega 6:3 ratio 24.1:1
Above the ideal 4:1 (24.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.